GHD Ham Raises

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Tuesday, April 2nd, 2013

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Today is World Autism Awareness Day.  Autism affects some of our members more directly than others.  One of the great things about the CrossFit community as a whole, and the CrossFit307 community specifically, is the focus on making the world a better place.  One of the ways we do that is by rallying around others whose battle may be different from our own.  So, as a reminder of this, todays WOD will actually be a W.A.A.D.  If you would like to know more about the purpose of today and how you can help, please visit the following link.

Autism Speaks

Strength:  3x10 Handstand Push Ups

W.A.A.D:  18 Min AMRAP

10 OHS (135/95)

10 Pull Ups

10 KB Swings (2/1.5)

REC:  50 GHD Hip Extensions or 30 Ham Raises

Wednesday, January 23rd, 2013

Here's a shout-out to all our Lady Athletes!  Whether you're a seasoned firebreather or a newly-graduated Onramper, we are proud of you and the work that you are doing to make yourselves, your families and our box better.  You often work harder, with more discipline and greater humility than the men do (suck it up guys, you know I'm right:) and it's an inspiration to us all.  As coaches, we love it when you hold nothing back.  Thanks for being a part of our CrossFit family!

Skill:  10 minutes to get Max Unbroken Double Unders  (get on the leaderboard)

WOD:  "JayBird"  (This is from the CrossFit Football section of the WOD journals...conveniently sold right in the lobby of the Lifetime Health and Fitness Pro Shop.  Get yours today!:)

5 Rounds for Time: (12 Minute tap out, so scale accordingly)

3 Power Snatches (175/115)

5 Handstand Push ups

7 Box Jumps (30/24)

REC:  Knee Squats and GHD Ham Raises - 3 sets of 8 reps each

(If you cannot do a Ham Raise, do double the number of Hip Extensions.)

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Thursday, December 13, 2012

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Good job to everyone on Fight Gone Bad.  It's a fun set of short bursts at lighter weights.  Hope you all enjoyed it. 

By way of announcement, we're putting a bigger strength and skill emphasis on Thursdays workouts, since they are smaller classes due to being a rest day for most of you.  Beginning in January we'll start posting the Thursday schedule at the beginning of the month so you can check it out and decide ahead of time if you need/want to rearrange your schedule.  If you feel like you want to improve your strength work, this would be a good class to start incorporating into your schedule.  Hope to see you there!

Skill:  Muscle Up Work

WOD: We'll cover the rep scheme in class

Deadlifts (315/225)

Rope Climb

Rest

Back Squat (315/225) (from the rack)

GHD Ham Raises

REC: In Class